7MWC

14 PAX gathered in the ever-present Florida gloomidity for a simple ciabatta workout.

Warm-Up:

Mosey 1 lap around the park

SSH x15 IC

LBAC forward & backward x10 IC

Big Arm Circles forward & backward x10 IC

Imperial Walker x12 IC

Cotton Picker x10 IC

The Thang:

YHC encouraged PAX with quote: “Believe your worth is not based on your productivity. Your worth is inherent”. Encouraged form & full range of motion rather than cheap-grabbing reps. Just like in life, people are rarely counting your reps, they’re worried about their own. And as long as you get to the finish line you can consider yourself a winner.

3 rounds of Ciabatta. 20 seconds of each exercise. 10 seconds rest. 30 seconds of rest between 7-minute rounds. Lots of mumble chatter at first, slowly died down as the gloomidity took over. Need a Rex Kwon-Do version of the 7MWC app. Exercises were:

SSH, Wall Sit, Merkins, LBC, Chair step-ups, SQUATS, Dips, plank, high knees run, lunges, push-up with rotation, and side plank.

COP:

Flutter Kicks x10 IC

Burpees x10 oyo to honor the train

Big Boy Situps x20 oyo

I like to end my Q with some hamstring & hip stretches which encourages some healthy mumble chatter.

 

COT:

WrongWay – recently got driver’s license. About to travel.

Disco – About to ship out for deployment to Japan. Final flight test this week. Any chance he donates his infamous shorts as a trophy until his return???

Drone – dealing with termites – had to move family out of house on short notice.

Some PAX traveling in coming weeks: Toxic, Snuffy, YHC

PYRO – son in minor car wreck. Hoping for righteousness with other driver.

 

NAKED MOLESKIN:

I’ve been really challenged recently to move toward more simplicity in my life. Disappointment & defeat have been defaults of mine internally over the last year since my son Ezekiel’s death. It’s hard to get motivated & when there feels like a ton of plates to keep spinning all at once. Fatigue can set in pretty quickly as the plates fall & break around you. I want to encourage the PAX to find ways to simplify life through routines, habits, practices that are small wins. Might be in what you eat, what you watch, how you start the morning, simplifying what you wear, routines around going to bed. Whatever. Small wins add up. That’s what today’s Q was all about for me. The exercises weren’t difficult in and of themselves, but simplicity done repetitively can make an impact that’s sustainable and reproduceable over the long haul. And I want to be in it for the long haul.